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Tag: air squat


Week 3 Day 1, 11/19/12

Posted by VincentO in WOD. No Comments

19th November

Warm up – row 250 / Hip MOB

Skill – learn/ practice kipping pull up or muscle up

WOD

ANGIE

100 pull ups

100 sit ups

100 push ups

100 air squats

(break this up how ever you like, IE 10 rounds of 10 reps)



WEEK ONE / Day Five 8-17-12

Posted by VincentO in WOD. No Comments

17th August

Warm up
-3 rounds of: KB Snatch 3 each arm and 3 air squats
Skill
-Toes to Fly-away- Bar
WOD
-20 minutes to find you max unbroken doubleunders


WEEK ONE / Day Three 8-15-12

Posted by VincentO in WOD. No Comments

15th August

Warm up
Tabata Situps
Skill
-Double under and Pull ups
WOD
10!
Air squat/ Press 115&65#/ Situp


All In!

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29th June

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Double Barrel 2-1

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25th June

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Tabata Something Else 5-1

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4th June

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Now or Laters

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18th May

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Outside much

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2nd May

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Black Book

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29th March

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3/14/2012

Posted by VincentO in WOD. No Comments

14th March

5 RFT of:

50 Air squats
20 box jumps @ 24/20”
30 double unders



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips